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Thursday, July 14, 2016

13
Jul

Thursday, July 14, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 20 Burpee Over Bar
  • 40 Sumo Deadlift High Pull
  • 60 Sit Up
  • 40 Sumo Deadlift High Pull
  • 20 Burpee Over Bar
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 20 Burpee Over Bar
  • 40 Sumo Deadlift High Pull 95/65
  • 60 Sit Up
  • 40 Sumo Deadlift High Pull
  • 20 Burpee Over Bar
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
A) Supine hollow body on floor 30 seconds
Progression:

  • (1) Hold 10s rest 20s x6
  • (2) Hold 20s rest 40s x 5
  • (3) Hold 30s, rest 60s x4;

B) Free HEADstand for 30 seconds
Progression:

  • (1) Hold 10s rest 20s x6
  • (2) Hold 20s rest 40s x 5
  • (3) Hold 30s, rest 60s x4

C) 3 Sets:

  • Bar tuck pull to invert x 5

D) 3 Sets:

  • Push ups x Max Effort with 60 Seconds rest between sets. (Chest never touches the ground during work and body stays HOLLOW.

E) Go Through the Following movements chipper style.  Rest as needed with form not fatigue as the focus.

  • 30 Yard Handstand Walk
  • 5×3 Ring Swing to Ring Inverted Hold + Skin the Cat
  • 30 yard Handstand roll outs
  • 10 Bar Taps
  • 30 Seconds Ring Support Hold
  • 10 Bar Taps
  • 30 Seconds Bottom of Dip Hold
  • 30 yard handstand front roll out to pistol alternate legs
Additional:
  • 10 Minutes Mobility

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